Sports nutrition is becoming ever more firmly in the life of sports fans. Unfortunately, modern products are not able to provide a daily requirement of the body for nutrients. The bread became completely liquid, the egg yolks of an unnaturally orange color - to look like a rustic. Broiler chickens from supermarket shelves directly exude hormones, and on private farms there are no guarantees that animals were fed with quality raw materials.
Therefore, for a person who is monitoring his health, the intake of additional vitamins and minerals is mandatory. And people who are actively involved in sports need an additional source of protein. Therefore, today we will tell you how to properly make a protein shake.
What is a protein cocktail?
Based on the name, it is not hard to guess that most of the substance in such a cocktail is made up of proteins. The simplest protein cocktail can be made by yourself. To do this, it is necessary to mix fat-free cottage cheese with milk to the consistency of yogurt, or more liquid. You can add any non-acid fruits and berries: banana, peaches, melon, blackberries, strawberries, blueberries, etc. As a result, you will get a delicious, fresh and natural protein cocktail.
There are ready-made mixtures for preparing protein cocktails. Usually they are diluted with water immediately before use.
However, you can use skim milk. Such mixtures are distinguished by the origin of the protein. It can be:
- egg protein - is extracted from egg white, the most complete in composition of amino acids, and also has the maximum digestibility;
- Whey protein - is obtained from whey. It has good digestibility, belongs to "fast proteins", it is suitable for closing the protein window after training;
- casein is a milk protein, especially a lot of it is contained in cottage cheese. Pretty slowly absorbed, so most suitable for use before going to bed or in the morning, to provide muscle nutrition for a long period;
- Soy protein - the cheapest type of protein - vegetable, is extracted from soy. Suitable for vegetarians, but it is not recommended to use it in large doses for men.
How to prepare a protein cocktail?
In the way a protein shake is done, there are no special secrets. If it is a mixture, then dilute 1-3 scoops of water at room temperature, use is recommended immediately, for 10 minutes.
If you make a cocktail yourself, it's better to take low-fat cottage cheese and milk. The organism rarely lacks fats with a balanced diet, so it is not worthwhile to abuse village 18% cottage cheese and 6% milk. Cocktail, prepared from low-fat products, will give the necessary amount of protein and amino acids, at the same time will be deprived of extra calories. While a cocktail made from products with a higher fat content is more suitable as a substitute for a full meal.